recipes for Michael Mosley’s 5:2 Diet

Outremer

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Outremer or ‘Overseas’ is the general term the French use for their far-flung outposts.  The Paris food-scape is lively with restaurants of the outremer cultures, which the French enjoy sampling. Similarly, the traditions of French cooking have found their way into foods of other lands.  Today we breakfast in Morocco and dine in Tahiti.  Merçi to them for their culinary contributions and for showing us that a Fasting menu knows no boundaries. Un ménu sans frontières.

Moroccan Omelette:   278 calories  8 g fat  2.9 g fiber  15.3 g protein   36 g carbs   208.7 mg Calcium   PB GF   Suggested by Number 1 Son, this is one of the easiest breakfast in the world to prepare. For the most authentic experience, serve with mint tea.Moroccan Omelette w: cherries

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.                                                                                                   1 tsp or more ground cumin   + salt and pepper                                                                                                                        5 Bing cherries                                                                                                                                               mint tea or blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green or fruit smoothie

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Chicken with Limes: 283 calories   GF   Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Chicken with Limes and Pineapple

Here is the one-serving method for Poulet avec Limettes.poulet avec Limettes

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width                                               1 lime: ½ of it zested and juiced; ½ of it sliced                                                                                                         ¼ cup chicken stock                                                                                                                                               ½ tsp sugar                                                                                                                                                                1 tsp cornstarch [cornflower]                                                                                                                                  ½ oz heavy cream                                                                                                                                                   3 oz slice of pineapple, fresh or slices canned with a minimum of sugar                                            thyme, salt, pepper                                                                                                                                                    ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Cook the rice.  Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week:          breakfast for one person

 1 two-oz egg 1.5 two-oz eggs
 Brie & Parmesan cheeses  Indian curry powder
 Chantrelles or other wild mushrooms  Diced tomatoes
 raspberries  strawberries
 Whatever you need for your smoothie Whatever you need for your smoothie
 Whatever you need for your hot beverage Whatever you need for your hot beverage

dinner for one person

 4 oz mackerel  Chicken, cooked or raw
 1/4 cup puttanesca sauce, homemade or purchased 1/4 cup = 40 calories  Eggplant + broccoli
 green beans  Bell peppers + zucchini
 carrots   +   Brown rice
 sparkling water  Plain, non-fat yogurt [a dollop]
 Tandoori sauce from supermarket, ½ cup = 140 calories.
 Sparkling water

 

Meals that begin with “L”

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Last week was Lammas-tide, so just for the ‘ell of it, we’ll have some foods that start with that Letter.  These meals are Lovely and Luscious and might Lead you to be Lithe and Lively as you lose some weight. Give some thought to what you eat on a Slow Day as you read this article: https://www.yahoo.com/finance/news/dietitian-put-2-daily-meal-162000478.html

Leek & Salmon Bake:   270 calories   7 g fat  2.9 g fiber   15.2 g protein   36.4 g carbs   225.6 mg Calcium   PB GF   Simply delicious. Leek-Salmon Bake w: plum One 2-oz egg                                                                                                                                                                  ½ oz salmon, smoked or not [could be leftover from a previous meal]                                                  1/2 oz leek, sliced thinly                                                                                                                                          1 tsp low-fat sour cream OR plain Greek Yogurt                                                                                       dill weed to taste                                                                                                                                                                                                                                                                                                                  1 plum                                                                                                                                                                     6 oz green smoothie or fruit smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish with a little water.  [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and plate the plum. Have a wonderful breakfast and a wonderful day.

Lobster a l’Armoricaine:   272 calories  2.6 g fat   2.5 g fiber   20.5 g protein   12.2 g carbs    123 mg Calcium   PB GF     No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.Lobster a l'Armoricaine

3 oz lobster, cooked or uncooked                                                                                                                   2 Tbsp shallot, minced                                                                                                                                       ½ clove garlic, minced                                                                                                                                                  1 oz cognac or other brandy                                                                                                                              2 oz dry white wine [not cooking wine]                                                                                                         ½ cup tomato, diced                                                                                                                                           1 tsp tomato puree [not paste]                                                                                                                         1 Tbsp half & half [blend cream in Canada]                                                                                                1 oz broccoli florets  +   1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then, off the heat, light the contents on fire until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. TIP: You could do this the day before.  Meanwhile, cook the vegetables. Pour the sauce over the lobster and heat under the broiler or in an oven until bubbly. Plate with the vegetables.

 

 

Think Sandwiches…

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

There are many famous sandwiches: Po’ Boys from N’Orleans; Croque Monsieurs from France; Cheesesteaks from Philadelphia; Panini from Italy. Delicious! But not on a Fast Day. Today we take inspiration from two all-American sandwiches; the Cubano from Miami and the Hamburger from everywhere. Eat up without fear of a mounting calorie count.  These ‘sandwiches’ are in a safe form.

Cubano ScrOmelette: 300 calories   8.8 g fat   1 g fiber   16.8 g protein  30.8 g carbs   244 mg Calcium  GF  The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact!   NB: that’s a little piece of melon on the plate below. No calories in that.Cubano ScOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                              1/8 oz ham, diced                                                                                                                                                       ¼ oz Swiss cheese, diced                                                                                                                                      ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin]                                   ¼ tsp mayonnaise                                                                                                                                                       1.5 tsp dill pickle, diced                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                         blackish coffee or tea or lemon in hot water

Cut up the meats and combine in a small dish. Dice the pickle and whisk with the mayonnaise and the eggs. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Burger Bun Dinner: 280 calories    This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer! Bison-Blue Burger w: bun & red slaw

one 4-oz bison burger                                                                                                                                           ½ oz mushrooms                                                                                                                                                      1 tsp curried catsup                                                                                                                                             one potato roll slider [90 calories] — our favorite buns are from Martin’s in Chambersburg, Pennsylvania, if you are lucky enough to find them                                                                                side veg to equal 50 calories:      2 oz boiled or baked beets = 24 calories                                                              2 oz carrots = 23 calories                                                                                                                                           1/8 cup pickled beets = 19 calories                                                                                                                             2 oz broccoli =20 calories                                                                                                                                         2 oz green beans = 18 calories                                                                                                                              1 oz peas = 22 calories                                                                                                                                           ½ cup coleslaw = 50 calories

In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. [You could grill it, but note that slow cooking is the key to tenderness.] When red juices no longer come out, it is done. Center the burger on the slider bun, top with catsup. Plate with sides.

Ingredients for next week:          breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 
 ½ oz salmon, cooked leftover or raw 1 tsp ground cumin
 leek  5 Bing cherries
 Dab of low-fat sour cream or plain Greek yogurt
 Dill weed + lemon juice
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner, single portion

 3 oz lobster meat, fresh, cooked or frozen  4 oz chicken breast, raw
 Shallot + garlic 2 limes
 1 oz cognac or brandy + 2 oz dry white wine  chicken stock
 Tomatoes, fresh or canned diced  heavy cream
 Tomato puree + half & half [blend cream]  oil  +  sugar  + cornstarch
 Broccoli + carrots 3 oz fresh pineapple
 sparkling water Sparkling water

 

Summer Entertaining

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                  Welcome to M.M. who is now a follower.
Sometimes, you just have to have friends over for a summer afternoon on the terrace!  A trip to the store, and you bring home the chips, the prepared dip, the hamburgers — and you blow a hole in your diet that will take weeks to fix!  But if your party food is low in calorie and high in protein AND delicious, you can partake without fear.
Prepare any or all of these:
Zucchini Quiche [a favorite of my Mother’s for party food]: see Aug. 28, 2016              Easy to make ahead.Zucchini Quiche w: salad
Quesadillas [you can even heat them on the grill] : see August 3, 2016                                   Can be filled and shaped early in the day, wrapped in foil and refrigerated for later.chicken quesadillas w: zucc+yam
Falafel with Cucumber Raita: see March 1, 2017                                                                Make the falafel patties days ahead and freeze.Felafel w: Cuke Raita
Meze Meal [lots of bowls of meze foods mean lots of choices] :  see April 17, 2017                Instead of preparing the single-serving portions, triple or quadruple the amounts.Meze Meal w: chicken copy
Pizza [make several, cut each into 6 pieces] : see May 24, 2017

Pizza

Green Salad with homemade vinaigrette dressing: 1 tsp olive oil + 1 tsp vinegar/2 cups lettuce.  Add tomatoes, cooked beets, blueberries, cooked green beans, nuts
Beverages: a] make your own wine spritzers with sparkling water, white wine, and ice cubes with fresh raspberries frozen inside.    b] have lots of sparkling water on hand for after you have had your own spritzer.
What can your guests bring?  Fresh fruit, some white wine, cut vegetables.  If you trust yourself to resist, guests can bring chips or a nice artisan bread.

 

Lammas-tide

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow will be Lammas, the old Celtic celebration on their solar calendar. Originally, the multi-day festival was in honor of Lugh, the Celtic craftsman god.   Lughnasadh (pronounced Loo-NAS-ah) is the Irish name for the festival.  It marks the half-way point of summer and it was the time for harvest festivals, leading to the old English origin of the name, ‘loaf-mass.’  In the modern calendar, lacking ties to our orbit around the sun or anything else in nature, people observe Lammas [sort of] by going to county fairs and getting in on back-to-school sales.  WE will honor Lammas by eating the foods of summer with meals which are easily made, if you have the right leftovers from previous summer meals. This is very circular, isn’t it: rather like the Earth’s orbit around the sun, although that is elliptical.

Pork ‘n’ Beans Scromelette:  286 calories      8 g fat       3.1 g fiber     17.4 g protein     36 g carbs 211 mg Calcium   PB  GF   As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while on a summer camping trip.Pork n Bean Scromlette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                   1 Tbsp baked beans, straight from the can                                                                                                     ¼ oz pork tenderloin, raw or cooked, left over from a previous dinner                                                 ½ tsp Worcestershire sauce   +   ¼ tsp HP sauce                                                                                              1 oz strawberries, thawed or fresh                                                                                                                     5-6 oz fruit smoothie or pure apple cider                                                                                              blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds to cook the pork.                                                                                                                                       If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Chicken Dinner:   284 calories     4.5 g fat     9.3 g fiber    31.6 g protein   34.2 g carbs  58.2 mg Calcium  PB  GF – if you omit the Finn Crisps.  Perfect use for left-over roasted or lemon-marinated grilled chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!chicken-dinner-w-beans-carrots

4 ounces roasted/grilled breast meat, without skin                                                                                   1/2 cup [3 0z] green beans                                                                                                                                               2 oz carrots, sliced as coins                                                                                                                                  2 pieces Finn Crisp crackers                                                                                                                              1/2 cup sliced strawberries

Cook the vegetables [fresh from your garden or the farmers’ market] and plate the chicken cold. How deliciously simple.

Ingredients for next week: breakfast, single portion

On Sunday, I will discuss various items suitable for summer entertaining. 1.5 two-oz eggs
 Ham [3% fat content, from deli]
 Swiss cheese
 Cooked pork, left-over
 Mayonnaise [a dab] + dill pickle
Whatever you need for your hot beverage
Whatever you need for your smoothie

Dinner, single portion:

 4 oz bison burger
 90 calorie slider bun
 ½ cup coleslaw
 mushrooms
 catsup
Sparkling water

 

Unusual

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Today we will turn the menu on its head by eating the eggs for dinner.  There are many good supper recipes which contain eggs as the protein, but for those days I prefer to serve a breakfast without eggs.  Since I’m ga-ga over marinated herring, those become the star at breakfast.  {NB: if you have high blood pressure and take a MOAI antidepressant, ask your physician about tyramine and certain foods such as marinated herring.}                                                                                                                                                  And while you eat through this unusual menu, read about some unusual ways to eat less:  https://www.yahoo.com/news/6-unusual-ways-lose-weight-155500791.html

Herring Plate:   292 calories   8.4 g fat   4.9 g fiber   12.6 g protein   32.8 g carbs   199 mg Calcium   PB     If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. herring Plate w: cherries

3 Finn Crisp crackers                                                                                                                                                1.25 oz herring marinated in wine [not sour cream]                                                                                     2 Tbsp whipped cream cheese                                                                                                                             4 Bing cherries                                                                                                                                                          3 oz fruit smoothie or natural apple cider                                                                                            blackish coffee or tea or lemon in hot water                                                                                                                      Spread the crackers with the cream cheese and pile on the herring.  Delicious and so satisfying.

Egg-Tomato Gratin:  293 calories        10.4 g fat      5 g fiber       18 g protein     21 g carbs     226 mg Calcium  PB GF     Jacques Pepin, in his book Fast Food My Way, tells about this family recipe.   HINT: The recipe serves two. Invite a friend or save for lunch tomorrow.Tomato-Egg Casserole

3 hardboiled eggs, peeled and each cut into rounds                                                                               3 oz onions, sliced                                                                                                                                                      2 tsp garlic, chopped                                                                                                                                                   1 tsp dried thyme + 1 tsp salt + ½ tsp pepper                                                                                                 1/3 cup garbanzo beans, drained and rinsed    [Goya is a highly reliable brand]                                                                                                10 fluid oz of tomatoes, drained [save the juice]                                                                                                 1 oz Swiss cheese or Gruyere, grated                                                                                                                   2 oz broccoli

Arrange the eggs on the bottom of a 3-cup baking dish. Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork. Bring to a boil, reduce heat, simmer covered for 4 minutes. Pour over the eggs and sprinkle with the cheese. Bake 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.

…And the living is easy.

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Maybe the fish are jumping and the cotton is high… Maybe not where you are, but today we will enjoy some easy-living menus.  How easy?  Make use of leftovers from the fridge for breakfast and for dinner prepare finger-food spring rolls with a minimum of cooking over a hot stove.  That’s easy to me!

Salsa-Chicken ScrOmelette:  275 calories    8.2 g fat  1.8 g fiber    21.5 g protein    227 mg Calcium    PB GF      The lively taste of salsa adds some lift to these scrambled eggs while the chicken and cheese add protein.      

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                            1 Tbsp low-fat cottage cheese, drained if very liquid                                                                                1.5 Tbsp tomato salsa, drained if very liquid                                                                                                     ½ oz chicken, cooked and diced                                                                                                                      dash of cumin and/or pinch of crushed red pepper if you like it spicier                                              2 oz strawberries                                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                 3 oz green smoothie or fruit smoothie or unpasturized apple cider

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare the beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Beef Spring Rolls:  277 calories 8.6 g fat 4.9 g fiber 19 g protein 29.7 g carbs 86.7 mg Calcium HINT: This makes 4 spring rolls, of which you will need 2/serving. Make the entire batch and invite a friend or save for lunch tomorrow. This recipe is for ‘fresh’ rather than fried or cooked rolls.Beef Spring Rolls w: asparagus

1 tsp olive oil                                                                                                                                                                  4 oz cabbage, sliced                                                                                                                                                4 oz carrot, sliced                                                                                                                                                     1 Tbsp soy sauce                                                                                                                                                        1 Tbsp oyster sauce                                                                                                                                                  1 oz scallion, green and white parts sliced                                                                                                       3.5 oz roast beef, sliced into 1/2” strips   [this could be left-overs or meat from the deli]                                                                                           ¼ tsp ginger                                                                                                                                                                                  6 seven-inch Spring Roll wrappers                                                                                                              per person: 3 oz asparagus                                 Sriracha, ad lib

Stir the beef, soy sauce, oyster sauce, and ginger together in a bowl.  Heat a wok or cast iron pan, then add the oil and 2 Tbsp water. Add the vegetables and stir-fry for 4 minutes. Put more water in the wok if it starts to dry out or if you can’t hear the vegetables cooking. Add the beef and marinade. Stir fry another minute, then take off heat. Run it all through the food processor to chop it coarsely. Put some water in the wok and cook the asparagus while you wrap the rolls.

Fill a pie plate with water and place a Spring Roll wrapper in the water until it just begins to become pliable. The wrapper shouldn’t be so limp that it begins to tear when you handle it. Take out immediately and lay it on a tea towel on the counter. Spoon 1/6th of the filling onto the wrapper and roll it up following directions on the package. Put that one aside and continue with the others. Plate with the asparagus and use hot sauce ad lib.

Ingredients for next week: breakfast, single portion

Finn Crisp crackers 1.5 two-oz eggs 
 Herring marinated in white wine  1 Tbsp baked beans
 Whipped cream cheese  Worcestershire sauce + HP Sauce
 strawberries  Strawberries, fresh or thawed
 ¼ oz pork loin
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 3 hardboiled eggs  Roasted/grilled chicken breast meat
 Onion + garlic  Green beans
 1/3 cup garbanzo beans  carrots
 10 fluid oz tomatoes with their juice  Finn Crisp crackers
 Swiss or Gruyere cheese  Sliced strawberries
 broccoli
Sparkling water Sparkling water

Mushroom Season

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Every summer we are delighted to find wild mushrooms growing in the neighborhood: some in the woods, some right in the lawn.  Foraging for mushrooms is not something to undertake lightly since misidentification can be deadly.  We stick to the 8 varieties that we definitely know how to recognize and reject all others.  Mushrooms are super for the Fasting Lifestyle because they are low in calories, high in nutrients, and they pair deliciously with lots of different foods.  Today, we salute the noble mushroom.                      

Start your day off right with these strategies for weight loss: http://health.usnews.com/health-news/blogs/eat-run/articles/2016-12-29/6-science-backed-ways-to-lose-weight-before-you-even-get-to-work

Ham & Mushroom Bake:   277 calories   7 g fat   5.9 g fiber   15.5 g protein  38 g carbs   221 mg Calcium  GF PB A hearty, flavor-packed breakfast begins with ham and mushrooms. Although these are flavors of autumn, they can be enjoyed any time, especially on a Fast Day.

One 2-oz egg                                       1/3 oz mushrooms, chopped                                                                                                                             ½ oz roast ham or 3% fat deli ham, chopped                1 Tbsp Gruyère cheese, grated                                                                                                                         ½ tsp ground sage  +   ¼ tsp savory                        ½ cup raspberries         Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water                                                                                                                                                                                                                             

Set toaster oven at 350° F.   Spritz some cooking spray into a ramekin.  Chop the ham and mushrooms, and put them into the ramekin. Grate the cheese.  Whisk together the cheese, egg, and seasonings, and pour that in too. Bake for 12-15 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Off to a good start.

Clam-Stuffed Mushrooms:   205 calories   6.4 g fat   4.3 g fiber   18.4 g protein   20 g carbs  98 mg Calcium   PB  GF- if using GF bread So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count.

clam-stuffed mushrooms

3.5 oz mushroom caps [four 2-3” mushrooms]                                                                                               ½ cup clam stuffing*                 2 oz tomatoes, cherry-sized or sliced                                                                                                                          ½ oz SnapPea Crisps

*Clam Stuffing: Makes 2 cups.  1 cup clams        1 slice 70-calorie bread     5 oz tomato            2 oz red bell pepper                     3 turkey meatballs, purchased frozen      3 Tbsp plain yogurt          1 Tbsp Parmesan, grated                                                                    thyme  +  garlic  + salt                                                                                                                         Pulse in food processor until diced.      

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a 1-Tablespoon cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Quick and Easy

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Even though there are more hours of daylight in the summer, we seem to be too busy to plan a meal and cook the food.  Here are some foods for summer: easy to prepare, easy to eat, easy on the waistline.

Egg McArnold:     283 calories   6.8 g fat  5.6 g fiber    17.7 g protein   35 g carbs [30 g Complex]  249 mg Calcium          The Fasting version of a fast-food favorite.  Egg McArnold1 two-oz egg                                                                                                                                                                  1 Arnold-brand multi-grain Sandwich Thin [100 calories]                                                                       ½ oz Canadian Bacon or 1 slice Jones Brand                                                                                                        2 oz grapes                                                                                                                                                 blackish coffee or tea or lemon in hot water

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, adding salt and pepper to taste. Enjoy it with your coffee in a to-go cup and the fruit. But don’t eat in the car – sit down and slowly savor this Fast food.

Strawberry-Chicken Salad: 200 calories  8.3 g fat  4.8 g fiber   16.7 g protein   16 g carbs   110 mg Calcium  PB GF   Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes, but I think it might be from Eating Well.   It is as delicious as it is lovely to look at.Strawberry-Chicken Salad

2 oz [½ cup] cubed cooked chicken breast                                                                                                  ½ cup sliced strawberries                                                                                                                                      ¼ cup kiwi, peeled and sliced                                                                                                                            1.5 cups fresh spinach                                                                                                                                             1 Tbsp slivered almonds, toasted                                                                                                                               1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added

***Poppy Seed Dressing –      2 tsp red wine vinegar                             1 Tbsp olive oil                         pinch salt                                     ½ tsp dried mustard                                                                                         1 tsp poppy seeds                        Whisk together vigorously.                                                                     NB: there will be dressing left over.

Toss 1 and a half tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

Here are the ingredients you will need for next week’s meals:                                          breakfast, portion for one

1 two-oz egg 1.5 two-oz eggs 
 1/3 oz mushrooms Cottage cheese, low-fat
 ½ oz roast ham or 3%-fat deli ham Tomato salsa
 1 Tbsp Gruyere cheese Cooked chicken, ½ oz
 ½ cup raspberries strawberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner, portion for two

Four 2-3” mushroom caps  cabbage    +          carrot
Clam stuffing [posted on ___________  Soy sauce  +   oyster sauce
Fresh tomatoes  Roast beef, 3.5 oz
½ oz SnapPea Crisps  7” Spring Roll Wrappers
 Oil   +            ginger, ground or fresh
Sparkling water Scallion              Srircha or other hot sauce
 Sparkling water

 

Quiche-Quiche

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Quiche used to be thought of as effete: “Real Men don’t eat quiche” was the quote of the day, due to its association with ladies at lunch.  Why not eat quiche? Lots of protein for muscles, Calcium for strong bones: it is designed to help keep Real Men and Real Women healthy.            

Did you read this?  10 Ways to Quickly Lose a Pound (or Two)  Good advice for eating any day of the week, Fast Days and Slow Days.      http://www.cheatsheet.com/health-fitness/10-ways-to-quickly-lose-a-pound-or-two.html/?ref=YF

Breakfast Quiche:   304 calories    0.9 g fat   9.1 g fiber     14.2 g protein     37.3 g carbs      362.4 mg Calcium      GF PB              Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.

quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                                1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                          2/3 oz mozzerella cheese, grated                                                                                                                         2/3 oz Jarlsberg cheese, grated                                                                                                                                1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                       1/3 oz onion, chopped                                                                                                                              marjoram, salt, pepper                                                                                                                                          2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Mushroom Tart:    268 calories       10 g fat      3.2 g fiber      22.6 g protein      16.4 g carbs       241 mg Calcium   PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread   The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s.

mushroom-tart

1 small clove garlic                                                                                                                                                          ¼ cup leeks, white and/or green parts, sliced                                                                                                  6 oz mushrooms, cut into chunks or slices                                                                                                           2 Tbsp white wine                                                                                                                                                     two 2-oz eggs                                                                                                                                                                          3 Tbsp fatfree milk                                                                                                                                                ¼ cup Gruyère cheese, grated                                                                                                                                          1/2 cup lowfat cottage cheese, well drained                                                                                                   1 and ¼ oz carrots                                                                                                                                                         ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish. A tasty meal.